I love using the gliding discs in my boot-camp classes, but my clients and students don't love them because the discs literally kick their butt. Still, I had to develop a gliding disc boot-camp workout for all my frugal exercisers that really want to get in shape. If you don't have gliding discs, use a hand towel (if you have tile or wood floors) or a plastic frisbee (if you have carpet). And then get ready for a cheap, intense workout.
Keep your knee over your ankle when lunging.
Keep your wrist over your shoulders, and keep your abs tight.
Keep the bent leg has still as possible as you bring the engaged leg back and forth as quickly as you can.
Bring your legs in and out while keeping your abs tight.
Level One: Lift up your glutes, slide the legs out, slide the legs back in, and then lower your derriere back to the ground.
Level Two: The same as level one, but keep your derriere elevated. In other words, don't lower it at the end of the movement.
Level Three: Do level one, but cross your arms over your chest.
Level Four: Do level two, but cross your arms over your chest.
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